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Ark94's Workout Log
- Thread starter ark94
- Start date
Alright thanks guys on the rest tips and thanks J. I hope lifting will boost some self confidence in me, i have been more confident since i have been lifting, just im that sort of kid.
Okay, my diet, i can't put down exactly down to what i eat because its a bulk, and i eat anything, its all clean though for the most part.
Right when i wake up - 2 scoops Whey Protein Iso
20-30minutes later - 4 hard boiled eggs, 350mL 2% milk, 2 whole wheat breads with margarine on it.
About an hour-2 later - 1.5 L of 2% milk, and an apple.
An hour later - 2 Scoops Mutant Mass
Lunch - 2 sandwhiches, egg, or tuna, or chicken w/e is made. ( i know i should have more than 2, but im working on it).
2 Hours later - 2 Scoops Mutant Mass , and an Apple (basically this is 1 hour before my workout)
Takes me 15-20minutes to get home after workout - Have 2 scoops of Protein Iso
About 10 minutes later - I have my dinner. Consists of always 2-3 cups of broccoli, and anything from chicken curry, chicken breast, pork, etc anything meat.
I have a 4-5 hour gap unfortunately where i don't eat because i have no clue on what i should be eating before now and my last shake.
Right before bed - 2 scoops Casein Protein
Through the day i have 2L of water.
Thats my bulking diet. Its going great so far, i need to up my lunch, but im still working on that.
Okay, my diet, i can't put down exactly down to what i eat because its a bulk, and i eat anything, its all clean though for the most part.
Right when i wake up - 2 scoops Whey Protein Iso
20-30minutes later - 4 hard boiled eggs, 350mL 2% milk, 2 whole wheat breads with margarine on it.
About an hour-2 later - 1.5 L of 2% milk, and an apple.
An hour later - 2 Scoops Mutant Mass
Lunch - 2 sandwhiches, egg, or tuna, or chicken w/e is made. ( i know i should have more than 2, but im working on it).
2 Hours later - 2 Scoops Mutant Mass , and an Apple (basically this is 1 hour before my workout)
Takes me 15-20minutes to get home after workout - Have 2 scoops of Protein Iso
About 10 minutes later - I have my dinner. Consists of always 2-3 cups of broccoli, and anything from chicken curry, chicken breast, pork, etc anything meat.
I have a 4-5 hour gap unfortunately where i don't eat because i have no clue on what i should be eating before now and my last shake.
Right before bed - 2 scoops Casein Protein
Through the day i have 2L of water.
Thats my bulking diet. Its going great so far, i need to up my lunch, but im still working on that.
OK a few things to improve on
rigth before bed, you should change this to cottage cheese and a slice of toast or two with peanut butter or even better some more eggs.
You could have 1 scoop whey and 1 scoop casein post workout if you like instead of 2 scoops whey
replace the meal that is mutant mass and an apple (the one that is an hour before workout) this should be some more meat and some slow digesting carbs.
For help Im gonna post up my diet of what I ate today. If I manage to eat everything I have planned it will be a little under 4000kcal. In england right now its 8.00pm and I have 2 meals left, so I will post up my diet after I have eaten them.
note: my diet isnt perfect either and today I havnt even eaten any chicken at all, I have eaten more shakes than usual but you will get the idea I think. Usually I have two chicken meals and one steak meal in a day.
rigth before bed, you should change this to cottage cheese and a slice of toast or two with peanut butter or even better some more eggs.
You could have 1 scoop whey and 1 scoop casein post workout if you like instead of 2 scoops whey
replace the meal that is mutant mass and an apple (the one that is an hour before workout) this should be some more meat and some slow digesting carbs.
For help Im gonna post up my diet of what I ate today. If I manage to eat everything I have planned it will be a little under 4000kcal. In england right now its 8.00pm and I have 2 meals left, so I will post up my diet after I have eaten them.
note: my diet isnt perfect either and today I havnt even eaten any chicken at all, I have eaten more shakes than usual but you will get the idea I think. Usually I have two chicken meals and one steak meal in a day.
Monday, March 15th, 2010 – Workout B Rippetoe’s 3x5
Squat – 140lb.
Military Press – 80lb.
Bent Row – 120lb.
Okay, so I’m almost embarrassed to put up the videos. No matter what, I’m going down to 125lb next workout, and make my way up again. Just unbelievable, my form sucks dick. I GM when it’s hard to get up, and I’m not coming up smoothly. Reason I want to bring it down, is the weight will be light, and I will be able to work on my form more, than I can gradually make my way up again, and not do anything stupid fucking jumps or 10lb. Ill just stick to 2.5lb each workout since I was progressing fine that way before I took that 5lb jump on each side.
Military press and bent row went great, squat is just fucking me over like no tomorrow, I know it doesn’t normally take somebody 2 fucking months to get a good squat form, but me I’m fucked idk, and shit is just crazy.
Here is the video, my buddy recorded it today, and on the last set he added “effects” by shaking the camera lmao, so try not to mind that its not that bad.
Critique? I can spot a lot of problems myself, but maybe im missing a lot. All I know is it sucks.
http://www.youtube.com/watch?v=rru3SOf3XLw
Squat – 140lb.
Military Press – 80lb.
Bent Row – 120lb.
Okay, so I’m almost embarrassed to put up the videos. No matter what, I’m going down to 125lb next workout, and make my way up again. Just unbelievable, my form sucks dick. I GM when it’s hard to get up, and I’m not coming up smoothly. Reason I want to bring it down, is the weight will be light, and I will be able to work on my form more, than I can gradually make my way up again, and not do anything stupid fucking jumps or 10lb. Ill just stick to 2.5lb each workout since I was progressing fine that way before I took that 5lb jump on each side.
Military press and bent row went great, squat is just fucking me over like no tomorrow, I know it doesn’t normally take somebody 2 fucking months to get a good squat form, but me I’m fucked idk, and shit is just crazy.
Here is the video, my buddy recorded it today, and on the last set he added “effects” by shaking the camera lmao, so try not to mind that its not that bad.
Critique? I can spot a lot of problems myself, but maybe im missing a lot. All I know is it sucks.
http://www.youtube.com/watch?v=rru3SOf3XLw
Last edited:
Should i be worried?
So i had my annual doctor checkup, and i asked for a bloodtest just to see if everything is normal. Now, when my height and weight was checked, officially i am weighing in at 165.2lb. so that's a 12lb. gain since i started bulking. HOWEVER, here is where i run into problems. Since i have been doing this routine, or more or less recently actually, i have shrunk.
I was close to 6ft. 1 before, or 6ft. but now im just under 5ft 11" ... My parents, and my friends notice that i have shortened, and my doctor got me in for x-rays for my t-bone.... Is it related to my lifting? my bad form? or..... i have no idea, im not worried much but yes, i have shrunk and it worries my parents. normal?
So i had my annual doctor checkup, and i asked for a bloodtest just to see if everything is normal. Now, when my height and weight was checked, officially i am weighing in at 165.2lb. so that's a 12lb. gain since i started bulking. HOWEVER, here is where i run into problems. Since i have been doing this routine, or more or less recently actually, i have shrunk.
I was close to 6ft. 1 before, or 6ft. but now im just under 5ft 11" ... My parents, and my friends notice that i have shortened, and my doctor got me in for x-rays for my t-bone.... Is it related to my lifting? my bad form? or..... i have no idea, im not worried much but yes, i have shrunk and it worries my parents. normal?
Yeah, well i am having peanut butter now, not cottage cheese. I am looking around for some meat, i am not sure what i can have that is convenient.
And hypers, i don't know why but i have completely forgotten about them. I normally never forget to do anything, but im not sure why. I will do them today, the once a week like u said and hopefully that will improve my squats. Also i am recording my squats today, doing 120lb. and hopefully recording my deadlift also.
do 3 sets on fridays at the end of the workout. This should help your lower back strength which will help you to stop leaning forward. If any of your lifts stop progressing or get harder then stop the hypers straight away, once 3 sets of 15 or even 3 sets of 20 with bodyweight is too easy add some weight, best ways to do that are to hold a bar across the back of your neck like you would with a squat, but use a short bar first because a 45lb olympic bar will be too much, or you could hold a medicine ball to your chest or wear a weighted vest or hold a bar in this position (see video) what is shown in the video is actually how I do them myself.
YouTube - Real Muscle Building - How to do Zercher Back Extensions, no BS Strength Training
YouTube - Real Muscle Building - How to do Zercher Back Extensions, no BS Strength Training
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